CURRENTLY LOVING

HEY!!! Happy Hump Day Y'All!! I have got lots to share on this today, so why don't we just jump right into it. No need to dilly dally, because there's just too much good stuff to talk about. Today I am sharing things that I am currently loving this month, so check it out and then let me know what you are currently crushing on...ENJOY!

METHODRIDE - Let's ride!!! Finding a clean, fun, and affordable cycling studio that is only a couple of minutes away from home...WINNING! My relationship with spinning is EH...I love and hate it, but it's a quick and effective workout that gets the job done. I have been cycling at MethodRide for a little over a month now and I love it! Shannon has been coming with me as well and even signed up for a YEAR! Typically I try to take 3-4 classes a week. Each class is 45 minutes and includes killer music, a healthy mix of sprints and hills, and even some strength training, which I LOVE! 

MethodRide

What I also LOVE about this studio:

  • It is so CLEAN!
  • The teachers and the staff are friendly, fun, and professional. It just feels right, when you walk through the door!
  • They sell some fabulous apparel...More details to come about this!
  • Cold towels and high-fives after class...it's the little things that make me happy!

If you live in Charleston or Mount Pleasant, I have a DEAL for you! Join me for a ride and let's have some FUN!

Here is what you can do:

  • Text the studio with your name and email and you can get a FREE class!!

  • Use this PROMO code KATIEBOGO -  You'll get one month for $89.00 and a whole other month for FREE. Two for the price of one!

MethodRide

POWER FUEL NUTTZO COSTCO SIZED - I am plowing through this jar like a champ! YES, NuttZo is being sold at certain Costco locations and this is AWESOME! They aren't here yet in South Carolina, but there is a brand spanking NEW Costco that is opening up a couple of miles from my condo and you better believe that I'm going to put in a recommendation that NuttZo makes an appearance down here in the Lowcountry! Costco is REALLY good at listening to their customers, so if you reach out to them to add NuttZo, there is a pretty good chance it could happen. $14.99 for Organic Crunchy Power Fuel NuttZo is a DEAL...So hurry up and STOCK UP!

Power Fuel NuttZo

RAW ELEMENTS SUNSCREEN - I 100% admit that I am a sun worshipper. I love my Vitamin D. I love to be outside by the pool, by the ocean, and to just be in the outdoors and soak up that salty air. As you know, I love the heat and humidity. I love to come back from a run dripping in sweat. Is it hard running in this heat, heck yeah, but I love a good challenge and since we don't have hills here, so I kind of consider that my hills...Does that count? LOL! 

I also have been on the hunt for a sunscreen that is natural, that works, and that doesn't make me break out. I was first introduced to Raw Elements Sunscreen when I was having lunch with my good friend Brittani. I have been using the Face + Body Sunscreen and the Herbal Rescue Lip Balm for over 2 weeks. My thoughts: 

  • The sunscreen WORKS! It is heavy duty and takes some time to rub in, but it has no chemical smells. It is sweat proof. And a little bit goes a long way. It is packed with biologically active antioxidants, vitamins, minerals, and extracts, it continues protecting your skin long after environmental exposure.
  • The lip balm is the BOMB! It is so good and I only need to use it a couple of times a day. It goes on smoothly. It smells good. It is made with 100% certified organic ingredients. 
Raw Elements Sunscreen

After years of using harsh chemical sunscreens to meet the protection demands of an ocean lifeguard, founder Brian Guadagno set out to create a natural alternative that actually worked. He transformed his kitchen into a lab, researching and formulating until Raw Elements was born.  His mission has always been to create products whose ingredients and performance can be trusted, allowing you to get out into the world and find your nature.

SUMMER READING - I have been in the worst and longest reading rut! I used to read every single night for 30 minutes to an hour and now I can hardly even get through a page, let alone open my book when I crawl into bed. I am blaming it on technology and how I am constantly swiping...Right?!?! I would constantly go to the library and pick up books...Try to start them...Read 10 pages and then return it...SIGH!

BUT...Thank goodness for friends who LOVE to read and have a plethora of book recommendations! My little sister is so good for this. With that being said, I FINALLY stumbled upon the perfect summer read. And it is a series, so there are two more reads that I can jump right into and not have to worry about what to read next. It’s always the little things that make me happy!

Crazy Rich Asians

I just started this book last week and it is the perfect summer read. It is a page-turner...Great to read by the pool and at night...It is easy, relaxing, and FUN. And at the end of a long day, this is exactly the kind of book I want to read. Reading helps me put my phone away...slow my mind down...relax...and get lost into something that has nothing to do with the social media world.

QUICK EFFECTIVE CIRCUITS - This month my workouts have involved a lot of spin classes at MethodRide...Cardio on the StepMill...Early morning runs...and quick and effective workout circuits. When it comes to my workouts, I always listen to what my body is wanting. Some weeks it is a lot of cardio and other times I want to lift all the heavy things. I just do what works best for me. Here's a fun little one to tackle this week...It's simple, effective, and a full body workout. 

Get It Done Workout

That's it FRIENDS! Have a beautiful day!

What are you currently loving this month?

MY 5 FAVORITE HEART OPENING YOGA POSES

Heart opening yoga poses are one of my favorite ways to challenge myself...to let shit go...to open myself physically, mentally, and emotionally to the pose, but also to whatever life is currently throwing at me. These experiences are another one of the MANY reasons why I love to practice. This practice is not just about being present on the mat, but also present in LIFE.

Have you noticed how heart opening poses are hard? How they change the way we breathe? How they force us out of our comfort zone? How they even make us agitated and discouraged? Raise your hand if you have experienced these frustrating moments...ME!

*My “oh crap I hate this pose” moment: When I raise myself up into wheel and I let out a grunt, the practice is kicking my butt and so is life. It feels like there is an elephant on my chest and everything feels heavy and the move well just flat out sucks. The first thing that comes to mind when I get up into wheel is I immediately want to come down. I want to throw in the towel and just be done.

But have you also noticed, that when you allow yourself to LET GO...to breathe...to open yourself to the unknown...to be a little fearless...to take a chance...the heart opening pose allows you to fully OPEN and it all feels effortless.

*My “YES!!! FREAKING GO FOR IT pose” moment: Landing in Half Moon pose and feeling grounded, strong, open, and happy is yoga bliss. When I feel these things and all that other mushy gushy stuff, this pose is effortless and yes, just makes me SMILE.

Yes these heart opening poses also require practice, strength, and balance, but they also offer much more than that and I hope you will be able to feel mental and emotional benefits someday soon. In the meantime, here are my 5 favorite heart opening poses. Each one presents its own challenge to me in my practice. What I truly love about these poses is that there is ALWAYS room to grow in both the physical practice, but yes also the mental and emotional. So let it go...Open your heart...Open your mind...Breathe...

CAMEL POSE

CAMEL POSE
WHEEL POSE
HIGH LUNGE - CRESCENT VARIATION
WILD THING
UPDWARD FACING DOG

What is your favorite heart opening yoga pose?

Do heart-opening yoga poses challenge you?

WHAT'S NEXT

And it is July and we will be celebrating July 4th this week and I will say it again and again...where the hell is time going?!?!? I hope that everyone is out and about enjoying LIFE, the sunshine, the heat, and time with their friends, family, and loved ones. For me, the days of the week all blend into one. I am always working, scrolling, commenting, and responding to emails. I love what I do, but I'm starting to reach that burn-out point, so I need to focus on disconnecting earlier, and getting back into reading in the evenings. It's the little things that can truly make a BIG difference in your overall quality of life. It's summer and it is my favorite time of the year and I need to get out and ENJOY IT! With that being said...

It is a NEW month and with this new month, I actually have a plan of attack for this space and I am excited about it. Like I said in last week's post, I am doing what I can when I can. And right now, I want to write. I want to create. It is me being ME. So while I was walking Lucy one afternoon, all of these topics came into my mind, and I knew I had to write it down, and blog about it. These topics all bring joy into my life. It is by no means a perfect life, as I am still growing, learning, and stepping outside of my comfort zone. I have no problem admitting my faults...and talking about it, because that is who I am. And that is also what this space is for. When I write here, I want to share my own personal journey, the pretty and the messy. I want inspire and encourage others to be their best inside and out. I want to inspire and create and spread the word about the things I love. This is a safe space. A space that hopefully makes you smile as much as it makes me smile. 

For the remainder of the summer, this is what you can expect to find in this space...Keep scrolling...

WHAT'S NEXT

Adulting and Why I’m Staying Put in Charleston - It is safe to say that this gypsy mermaid has officially landed in the Lowcountry and she is not going anywhere anytime soon. Since I graduated college, I have lived in 6 places including Charleston. It is funny to see how people react when I tell them all of the places that I have lived and sometimes it shocks me too, but it has been a crazy journey to get to this space. A lot of ups and downs. A lot of learning and growing. A lot of time alone. But it has all made me who I am today and I am ready to be here in this place for the long haul. So STAY TUNED!!!

5 Things That I LOVE About ME - In a social media world that is constantly judging and comparing. A place where we are constantly being told how to eat, train, and look. It gets exhausting. It is stressful. It can definitely be an energy vampire. I am guilty of being sucked in, so let’s turn it around and focus on what we LOVE about ourselves and WHY. I am going to toot my own horn and share with you FIVE things that I LOVE about myself and why. They are physical and emotional. So let’s get REAL and you better share your five things with me as well!

The Shannon and Katie Story - It’s amazing what has happened since I moved to the Lowcountry. There have been lows, but there have also been some amazing HIGHS. Enter - SHANNON! Just when I had fully given up on dating...I deleted all of the apps from my phone...I said F#$& it...I locked eyes with him across the patio at Tavern & Table and it just happened. YEP...That shit is real and it happened to ME! Everyone wants to meet the best looking and hardest working plumber in Charleston and I will finally do it. It’s a good story and it keeps getting better, because here we are 14 months later and I am ready to spill the beans.

WHAT'S NEXT

My Favorite Heart Opening Yoga Poses - I LOVE LOVE LOVE yoga poses that allow me to open my body physically and emotionally. There is something so freeing, powerful, and beautiful about these poses, that allow me to dig deep and open myself to the good and bad shit. Yes, I am that person in class, who could literally stay in wheel for minutes. Heart openers are challenging more mentally than anything. They can get a little uncomfortable. They are not easy. They can make you feel a little nauseous….BUT they are truly good for you. They build strength from the inside out.

WHAT'S NEXT

Why I Ride at Method Ride - I teamed up with Method Ride to switch things up a bit, to get back on the bike, and to help promote this swanky, fun, and ridiculously clean spin studio that is literally a less than 5 minute drive from my home. I have a love/hate relationship with spin and always have, but I love the all the benefits that cycling gives my body. I will dive into why I love going to this studio and why you should join me for a class.

And of course there will be posts about FOOD...WORKOUTS...And some new PRODUCT finds that I am currently loving!

Are you ready? Let's do this. Let's have some fun. Let's get REAL and enjoy summer and this space! 

WHAT 5 STAPLES ARE ALWAYS IN MY FRIDGE

Oh HEY friends...do you remember me?!?! It's been a month since I have posted a blog post...Life happens and it's been happening!

Instead of freaking out or putting pressure on myself to force something to happen, I am just doing what I can when I can. At this point in my business, it is important that I take care of my clients first and then when I have the time to write and share, I will make it happen, but it will happen naturally. So now I am back and ready to write, share, and just go with the flow. I surprisingly have a ton of ideas that I want to write about, but nowadays, it comes down to time, enjoying life, and making sure I'm present in real time and real relationships. Can I get an AMEN!!! But when I do have time to write, you bet your ass I will be sharing, creating, and inspiring, so let's do it, while I have your attention. And let's talk FOOD, my favorite topic...WOOT WOOT!

I LOVE to go food shopping! I know that a lot of people do not like this chore, but there is something exciting about cleaning out your fridge and then going to the store with a clean slate and stocking it all up again with delicious and healthy eats. Yes, this is how I view food shopping. Is it a little weird that I would rather go food shopping than to a department store? Actually, don’t answer that…

Random Side Note: I am REALLY good at shopping at Lululemon in store and Nordstrom’s online, but when it comes to casually spending an afternoon going store to store, I am the worst. Back to food shopping…I LOVE food. I LOVE to eat. I LOVE to nourish my body. Food fuels my lifestyle and therefore having a fridge that is stocked with the necessary nutritious ingredients is very important to me. I have never proclaimed to be an amazing cook. My meals are easy, require simple ingredients, and are always ready in less than 30 minutes. So my fridge is filled with real, simple, healthy ingredients. These are staples that are ALWAYS in my fridge, no matter how empty the fridge gets, these items are there.

1.NuttZo – If you have been following me for a while, you know my obsession with this nut butter. I may be totally biased since I work for them, but once you go NuttZo, you NEVER go back. Spoonfuls of NuttZo happen every day, as it is my favorite healthy fat. I always have one jar in my fridge, but sometimes there is another one lurking because that one is just for dipping. As of lately, I cannot get enough of the organic crunchy Peanut Pro NuttZo...It’s my JAM! I can honestly say that I go through a jar a week. No shame in my serving sizes...The bigger the better. And we are starting to pop up into a lot more stores nationwide, so make sure that you are following us on Instagram, to find out where you can get all the goods...That's my shameless plug...Thanks for listening...LOL!

Peanut Pro NuttZo

2. Hot Sauce – I put hot sauce on almost every savory meal that I make! I love spicy foods and I am currently crushing on Saucy Lips Foods. Their spicy flavors are DELISH! The Jalapeno & Apple is my favorite and I drizzle it on everything and every night. Saucy Lips Foods sauces are gluten-free, dairy free, soy free, sugar-free, and nut free.

Saucy Lips

3. Eggs – I currently buy the Kirkland Signature Organic Eggs, because they come in a pack of 24 and Shannon and me eat a lot of them. Eggs are versatile, healthy, ready in minutes, inexpensive, and can be eaten for breakfast, lunch, or dinner! Shannon makes the BEST pancakes, so when I get that craving, there better be a few eggs in the fridge for him to whip up those bad boys!

4. Zucchini – Definitely kind of random food that is always in my fridge, but for the past year, there is always a packet of zucchini in there. I now always add 1 small zucchini to my smoothies (recipe below) to make it extra creamy and thick. I typically dice up the zucchini and throw it into the freezer with whatever fruit I am using that day and let it sit for a few hours.

Organic Bone Broth Peanut Butter Protein Smoothie (sheesh that's a mouthful)

INGREDIENTS:

  • 1 packet Organic Bone Broth Protein Peanut Butter
  • 1 small zucchini
  • 1 serving of fruit of choice (I used raspberries for this one)
  • 1 heaping spoonful of nut butter of choice
  • Dash of Simply Organic Foods Cinnamon
Organic Bone Broth Peanut Butter Protein Smoothie

DIRECTIONS:

  1. Dice up zucchini + half of the fruit + throw all ingredients into your blender;
  2. Top with the remaining fruit and maybe some more NuttZo;
  3. ENJOY!

4. Apples – I eat typically 3 – 4 apples a week. I will add them to smoothies; on top of my yogurt bowls; or eat them with a spoonful of NuttZo, almonds, or a Rise Bar. Apples are jam-packed with nutrients, easy to travel with, relatively inexpensive, and I like the crispness of a good old apple. I LOVE Honey Crisp apples…They definitely are not the cheapest, but I will splurge on a few here and there.

IMG_5965.JPG

And this is what my fridge looks like.

IMG_5966.JPG

I try to keep it clean, but it is no way spotless or perfectly organized, because who the heck has time for that? Nothing too exciting or out of the ordinary, but it holds everything I need. I could tell you about the freezer, but I feel like that is its own post, because I seriously freeze EVERYTHING. Did you know that you can freeze Costco Apple Pie and their COOKIES? YES and PLEASE!

What are your fridge ESSENTIALS?

Do you like to FREEZE everything?  

SUMMER CORE WORKOUT SERIES

Summer is officially here, so I am going to be sharing a workout series that is PERFECT for getting your CORE ready for Summer. Yes, it is great to have a strong sexy core that looks good during the summer, because let’s admit it, we all wear a lot less clothing, and who doesn’t want to rock their swimsuit?!?!? But building a strong core is not just about the physical appearance. When your core is strong, your posture is better, your overall training is more efficient and effective, your daily activities are easier, and doing all those fun summer activities are a heck of a lot more fun.

SUMMER CORE WORKOUT SERIES

This core workout that I have put together for all of you is versatile, challenging, can be done anywhere, requires no equipment, and strengthens not just your core, but your entire beautiful body. A little-known fact about my workouts...I make sure that they are efficient and effective because I know how busy everyone is these days, so I make sure my workouts get the job done!

Here is what you need to do for this core workout series:

Crunches - Dig your heels into the ground, while keeping your arms straight and above your head. Keep it ALL engaged. Slowly come up to a seated position and then slowly lower back down. Inhale when you come up and exhale when you come down. 3x sets of 15 repetitions.

Side Plank with Hip Raises - Make sure that your wrists are aligned with your shoulder and your feet are stacked while keeping your legs engaged. Slowly lower your hips towards the ground and then slowly bring them back up. 3x sets of 15 repetitions on each side.

1 - Leg Crunches - Just like crunches, dig your heels into the ground, while keeping your arms straight and above your head. Keep it ALL engaged. Slow and steady wins the race with this move. 3x sets of 15 repetitions on each side.

Plank to Forearm Plank - Make sure that your wrists are aligned with your shoulders. Keep your legs engaged, neck in a neutral position, and suck that belly to the back of your spine. Slowly lower down to your forearms and then slowly come back up to plank position. 3x sets of 10 repetitions.

Here are my tips when doing this core workout series:

  1. Keep everything ENGAGED! This is key for not only strengthening your core but also for building your overall strength and balance.

  2. SLOW and STEADY! There is no need to rush through these moves. The slower you go, the more effective the move is, and the better the burn!

  3. Focus on your breathing...Remember to always exhale when you are going against gravity.

  4. Think outside the box! Do this workout all at once...Add one or two moves into your next strength training workout...Add more sets or repetitions depending on your strength and energy levels.

  5. DO WHAT WORKS FOR YOU!!!

Let me know how it goes and if you have any questions, feel free to ask! Cheers to summer and looking and feeling your best inside and out! ENJOY!!!